Pilates is a low-impact exercise that combines strength training with deep stretching. Its emphasis on core strength, spinal stability and alignment helps to protect the spine during loading activities like running or sitting for long periods of time at work. And its focus on correct posture can help restore the natural, healthy curves of the spine, which may reduce back pain and increase comfort for those who already experience it.
The good news is that it’s safe for people of all ages and fitness levels, although it’s best to start with a beginner’s class or get some guidance from a professional before you do any self-led Pilates workouts at home. “Even experienced fitness enthusiasts can overdo it if they move too fast or push themselves too hard with Pilates,” says trainer and wellness coach Aditi Wonesh.
While it’s not a cardiovascular workout, Pilates gets your heart pumping and combines muscle conditioning with mental health. And while it’s not a weight-loss exercise per se, research has shown that Pilates can help you maintain or even lose weight over time.
The secret to pilates’ effectiveness lies in the varying movements and body positions that the exercises involve. “Joseph Pilates believed that it is the combination of these movements and movement patterns that create the results, not just the repetition of specific exercises,” says Wonesh. This is why a variety of exercises is so important in a balanced workout. It also helps to keep you from suffering from exercise burnout and avoiding injuries that can occur when one type of workout is done too often.